Seated Overhead Reach Press

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet planted firmly on the floor, hip-width apart.
2. Maintain a neutral spine with your chest lifted and your core lightly engaged.
3. Position your arms at your sides with elbows bent at 90 degrees, palms facing forward, and hands at shoulder height in a 'goalpost' position.

How to do it

1. Exhale as you press your hands toward the ceiling in a slow, controlled arc until your arms are fully extended.
2. At the peak of the movement, actively 'reach' higher toward the ceiling to encourage full scapular upward rotation.
3. Inhale as you slowly lower your arms back to the starting position, focusing on pulling your shoulder blades down and back.
4. Maintain a controlled 2-1-2-0 tempo (2 seconds up, 1 second reach/pause, 2 seconds down).

Form checklist

• Keep your ribcage tucked and core tight to prevent your lower back from arching as you reach overhead.
• Ensure your biceps finish in line with your ears at the top of the press.
• Keep your neck neutral and avoid jutting your chin forward during the upward phase.
• Focus on the movement of the shoulder blades sliding up and out as you reach.

Pro tips

• Imagine you are sliding your back and arms up against an invisible wall to ensure a perfectly vertical movement path.
• At the bottom of the rep, actively squeeze your rhomboids to 'set' the shoulders before the next press.

Make it harder

• Perform the exercise while sitting with your back completely flat against a wall to eliminate any momentum or spinal compensation.
• Increase the time under tension by slowing the eccentric (lowering) phase to 4-5 seconds.

Frequently asked

What muscles does the seated overhead reach press work?

The seated overhead reach press primarily targets the deltoids, and also works the abs, erector spinae, obliques, rhomboids, and trapezius as secondary muscles.

What equipment do you need for the seated overhead reach press?

The seated overhead reach press requires no equipment — just your body weight.

Is the seated overhead reach press good for beginners?

The seated overhead reach press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Barbell Rear Delt RowIntermediate · deltoids and lats